Whole30 Spiced Pilau Rice

Transform your weeknight dinners with this vibrant and flavorful Whole30 Spiced Pilau Rice – a wholesome, low-carb take on the classic Indian-inspired dish. Made with riced cauliflower instead of traditional grains, this recipe is packed with aromatic spices like cumin, turmeric, and cardamom, and elevated by the freshness of ginger, garlic, and cilantro. Cooked with colorful vegetables like carrots and peas, it’s a nutrient-rich and satisfying side or standalone dish that’s perfectly aligned with Whole30 and paleo lifestyles. Ready in just 35 minutes, this easy one-pan recipe offers the comforting warmth of traditional pilau while keeping it light, gluten-free, and grain-free. Finished with a burst of fresh lemon juice, it’s the perfect addition to any healthy meal rotation!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 tablespoons Coconut oil
• 1 Yellow onion, finely diced
• 2 Garlic cloves, minced
• 1 teaspoon Fresh ginger, grated
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 1 Cinnamon stick
• 3 Cardamom pods, lightly crushed
• 1 Bay leaf
• 1 medium Carrots, diced small
• 0.5 cup Frozen peas
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Fresh lemon juice

Directions

Step 1

Chop the cauliflower into florets and pulse in a food processor until the pieces resemble rice. Be careful not to over-process. Set aside.

Step 2

In a large skillet or wok, heat the coconut oil over medium heat.

Step 3

Add the diced onion and sauté for 3-4 minutes until softened.

Step 4

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 5

Add the cumin seeds, coriander powder, turmeric, cinnamon stick, cardamom pods, and bay leaf. Stir to coat the onions and toast the spices for 1-2 minutes.

Step 6

Mix in the diced carrots and cook for 3 minutes, stirring occasionally.

Step 7

Stir in the frozen peas and cook for another 2 minutes.

Step 8

Add the riced cauliflower to the skillet and mix well, ensuring the spices are evenly distributed.

Step 9

Season with salt and cook the cauliflower rice for 5-7 minutes, stirring occasionally, until tender but not mushy.

Step 10

Remove the cinnamon stick, cardamom pods, and bay leaf before serving.

Step 11

Garnish with fresh cilantro and a squeeze of lemon juice. Serve warm.

Nutrition Facts

Serving size	(804.1g)

Amount per serving	% Daily Value*
Calories	576.2

Total Fat 31.2g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 0.6g
Cholesterol 0mg	0%
Sodium 3135.4mg	0%
Total Carbohydrate 67.5g	0%
Dietary Fiber 23.1g	0%
Total Sugars 23.3g
Protein 17.4g	0%

Vitamin D 0IU	0%
Calcium 287.1mg	0%
Iron 8.2mg	0%
Potassium 2292.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.3%

Protein: 11.2%

Carbs: 43.5%